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Curtis’ Upper/Lower/Upper

by Curtis L
1 athletes joined

Program Description

**Curtis’ Upper/Lower/Upper** is a comprehensive 12-week program designed for those looking to build strength and muscle through a balanced approach. With a commitment of 36 training days, this program alternates between upper and lower body workouts, focusing on compound lifts like the bench press, squat, and deadlift, complemented by accessory movements for hypertrophy. Each session is tailored to target specific muscle groups, ensuring a well-rounded development while pushing your limits with RPE-based intensity levels. Get ready to transform your physique and elevate your performance!

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 01, 2026 01:41
  • Last Edited
    Feb 01, 2026 02:18
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Front Delts
12.9%
Chest
9.7%
Hamstrings
9%
Lats
9%
Upper Back
9%
Quadriceps
6.9%
Glutes
6.9%
Biceps
6.6%
Middle Delts
4.2%
Abs
3.5%
Calves
2.8%
Adductors
1.4%
Lower Back
1%
Abductors
1%
Rear Delts
1%
Forearms
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5-8.5
3
Overhead Press (Barbell)
3
5-6 reps
RPE 7-8
4
Seated Row (Cable)
3
6-8 reps
RPE 7-8
5
Dip (Weighted)
3
6-8 reps
RPE 7.5-8.5
6
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5-8.5
3
Overhead Press (Barbell)
3
5-6 reps
RPE 7-8
4
Seated Row (Cable)
3
6-8 reps
RPE 7-8
5
Dip (Weighted)
3
6-8 reps
RPE 7.5-8.5
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5-8.5
3
Overhead Press (Barbell)
3
5-6 reps
RPE 7-8
4
Seated Row (Cable)
3
6-8 reps
RPE 7-8
5
Dip (Weighted)
3
6-8 reps
RPE 7.5-8.5
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5-8.5
3
Overhead Press (Barbell)
3
5-6 reps
RPE 7-8
4
Seated Row (Cable)
3
6-8 reps
RPE 7-8
5
Dip (Weighted)
3
6-8 reps
RPE 7.5-8.5
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5-8.5
3
Overhead Press (Barbell)
3
5-6 reps
RPE 7-8
4
Seated Row (Cable)
3
6-8 reps
RPE 7-8
5
Dip (Weighted)
3
6-8 reps
RPE 7.5-8.5
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5-8.5
3
Overhead Press (Barbell)
3
5-6 reps
RPE 7-8
4
Seated Row (Cable)
3
6-8 reps
RPE 7-8
5
Dip (Weighted)
3
6-8 reps
RPE 7.5-8.5
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5-8.5
3
Overhead Press (Barbell)
3
5-6 reps
RPE 7-8
4
Seated Row (Cable)
3
6-8 reps
RPE 7-8
5
Dip (Weighted)
3
6-8 reps
RPE 7.5-8.5
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5-8.5
3
Overhead Press (Barbell)
3
5-6 reps
RPE 7-8
4
Seated Row (Cable)
3
6-8 reps
RPE 7-8
5
Dip (Weighted)
3
6-8 reps
RPE 7.5-8.5
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5-8.5
3
Overhead Press (Barbell)
3
5-6 reps
RPE 7-8
4
Seated Row (Cable)
3
6-8 reps
RPE 7-8
5
Dip (Weighted)
3
6-8 reps
RPE 7.5-8.5
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5-8.5
3
Overhead Press (Barbell)
3
5-6 reps
RPE 7-8
4
Seated Row (Cable)
3
6-8 reps
RPE 7-8
5
Dip (Weighted)
3
6-8 reps
RPE 7.5-8.5
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5-8.5
3
Overhead Press (Barbell)
3
5-6 reps
RPE 7-8
4
Seated Row (Cable)
3
6-8 reps
RPE 7-8
5
Dip (Weighted)
3
6-8 reps
RPE 7.5-8.5
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7.5-8.5
3
Overhead Press (Barbell)
3
5-6 reps
RPE 7-8
4
Seated Row (Cable)
3
6-8 reps
RPE 7-8
5
Dip (Weighted)
3
6-8 reps
RPE 7.5-8.5
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7-8
3
Leg Curl
3
6-10 reps
RPE 7-8
4
Leg Press
3
8-12 reps
RPE 7-8
5
Calf Raise (Machine)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7-8
3
Leg Curl
3
6-10 reps
RPE 7-8
4
Leg Press
3
8-12 reps
RPE 7-8
5
Calf Raise (Machine)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7-8
3
Leg Curl
3
6-10 reps
RPE 7-8
4
Leg Press
3
8-12 reps
RPE 7-8
5
Calf Raise (Machine)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7-8
3
Leg Curl
3
6-10 reps
RPE 7-8
4
Leg Press
3
8-12 reps
RPE 7-8
5
Calf Raise (Machine)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7-8
3
Leg Curl
3
6-10 reps
RPE 7-8
4
Leg Press
3
8-12 reps
RPE 7-8
5
Calf Raise (Machine)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7-8
3
Leg Curl
3
6-10 reps
RPE 7-8
4
Leg Press
3
8-12 reps
RPE 7-8
5
Calf Raise (Machine)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7-8
3
Leg Curl
3
6-10 reps
RPE 7-8
4
Leg Press
3
8-12 reps
RPE 7-8
5
Calf Raise (Machine)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7-8
3
Leg Curl
3
6-10 reps
RPE 7-8
4
Leg Press
3
8-12 reps
RPE 7-8
5
Calf Raise (Machine)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7-8
3
Leg Curl
3
6-10 reps
RPE 7-8
4
Leg Press
3
8-12 reps
RPE 7-8
5
Calf Raise (Machine)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7-8
3
Leg Curl
3
6-10 reps
RPE 7-8
4
Leg Press
3
8-12 reps
RPE 7-8
5
Calf Raise (Machine)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7-8
3
Leg Curl
3
6-10 reps
RPE 7-8
4
Leg Press
3
8-12 reps
RPE 7-8
5
Calf Raise (Machine)
4
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7.5-8.5
2
Deadlift (Barbell)
3
3-5 reps
RPE 7-8
3
Leg Curl
3
6-10 reps
RPE 7-8
4
Leg Press
3
8-12 reps
RPE 7-8
5
Calf Raise (Machine)
4
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7-8.5
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7-8.5
3
Dip (Weighted)
3
8-12 reps
RPE 7-8.5
4
Single Arm Row (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8-9
6
Bicep Curl (Machine)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7-8.5
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7-8.5
3
Dip (Weighted)
3
8-12 reps
RPE 7-8.5
4
Single Arm Row (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8-9
6
Bicep Curl (Machine)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7-8.5
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7-8.5
3
Dip (Weighted)
3
8-12 reps
RPE 7-8.5
4
Single Arm Row (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8-9
6
Bicep Curl (Machine)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7-8.5
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7-8.5
3
Dip (Weighted)
3
8-12 reps
RPE 7-8.5
4
Single Arm Row (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8-9
6
Bicep Curl (Machine)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7-8.5
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7-8.5
3
Dip (Weighted)
3
8-12 reps
RPE 7-8.5
4
Single Arm Row (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8-9
6
Bicep Curl (Machine)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7-8.5
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7-8.5
3
Dip (Weighted)
3
8-12 reps
RPE 7-8.5
4
Single Arm Row (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8-9
6
Bicep Curl (Machine)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7-8.5
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7-8.5
3
Dip (Weighted)
3
8-12 reps
RPE 7-8.5
4
Single Arm Row (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8-9
6
Bicep Curl (Machine)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7-8.5
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7-8.5
3
Dip (Weighted)
3
8-12 reps
RPE 7-8.5
4
Single Arm Row (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8-9
6
Bicep Curl (Machine)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7-8.5
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7-8.5
3
Dip (Weighted)
3
8-12 reps
RPE 7-8.5
4
Single Arm Row (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8-9
6
Bicep Curl (Machine)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7-8.5
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7-8.5
3
Dip (Weighted)
3
8-12 reps
RPE 7-8.5
4
Single Arm Row (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8-9
6
Bicep Curl (Machine)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7-8.5
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7-8.5
3
Dip (Weighted)
3
8-12 reps
RPE 7-8.5
4
Single Arm Row (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8-9
6
Bicep Curl (Machine)
3
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 7-8.5
2
Pull-Up (Weighted)
3
6-10 reps
RPE 7-8.5
3
Dip (Weighted)
3
8-12 reps
RPE 7-8.5
4
Single Arm Row (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8-9
6
Bicep Curl (Machine)
3
10-15 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
3-5 Reps
@7.5-8.5
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@7-8
3
Leg Curl
3 Sets
6-10 Reps
@7-8
4
Leg Press
3 Sets
8-12 Reps
@7-8
5
Calf Raise (Machine)
4 Sets
10-15 Reps
@8-9
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@7-8.5
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
@7-8.5
3
Dip (Weighted)
3 Sets
8-12 Reps
@7-8.5
4
Single Arm Row (Cable)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@8-9
6
Bicep Curl (Machine)
3 Sets
10-15 Reps
@8-9
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@7.5-8.5
2
Pull-Up (Weighted)
4 Sets
4-6 Reps
@7.5-8.5
3
Overhead Press (Barbell)
3 Sets
5-6 Reps
@7-8
4
Seated Row (Cable)
3 Sets
6-8 Reps
@7-8
5
Dip (Weighted)
3 Sets
6-8 Reps
@7.5-8.5
6
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@7